<h2><strong>January 30, 12:00  at <span style="color: #ff00ff;">P9</span>
</strong></h2>
<span style="text-decoration: underline; color: #339966;"><strong>Diagonal Stride and Double Pole Videotaping ( videographers Liz R and Barbara)</strong></span>

(in this order - let me know if anyone else needs to go early).  Pauline, Cary, Anne, Julie, Ila, Susan R, Marg M, Marie-France, Shelley, Liz S, Mary Lou, Rosy (?), Liz R.     Meet at P9, ready to ski by noon, follow Liz and Barbara's instructions.   After the videotaping go skiing.  Come to my house anytime after 1:15.  The first person coming back should bring the camera!

<span style="text-decoration: underline; color: #3366ff;"><strong>Blue Group:</strong></span>

Meet at P9 at noon.   Go skiing and have fun in the new snow.  Go up and / or down Burma?!

<span style="text-decoration: underline;"><strong><span style="color: #ff0000; text-decoration: underline;">Red Group and Racing Wannabees:</span></strong></span>

Meet at P9. Be sure you have water and a snack with you. Remember to focus on good technique no matter what zone you are in.

1. Warm Up by skiing to Fortune Lake, in <strong>ZONE 1</strong>, then ski back down to P10

2. Zone 3-4:  2  X 8 minutes up Fortune with 4 - 8 minutes recovery down Fortune.  (for a total of 3 Fortune climbs). Note that this should be 6 or more beats below race pace.  On the last climb continue on to Gossip Corner.  This is an effort based ski, so your heart rate can take a bit of time to register the zone.

3. 5 X 2 minutes of race pace, from Gossip corner to top of the T (or wherever you end up), with 2 minutes recovery.  Do this on a flatter area of the parkway than the lower sections.

4. <strong>ZONE 1</strong> skiing for the rest of the ski.  Stop for a quick snack at Huron, and come  down Burma if you still have some pep.

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<table width="100%" cellspacing="0" cellpadding="4"><colgroup> <col width="51*" /> <col width="51*" /> <col width="51*" /> <col width="51*" /> <col width="51*" /> </colgroup>
<tbody>
<tr valign="top">
<td width="20%">
<p class="western"><span style="color: #33cc66;"><b>GREEN </b></span></p>
<p class="western"><span style="text-decoration: underline;"><span style="color: #33cc66;"><b>P8</b></span></span></p>
<p class="western"><span style="color: #33cc66;"><b>-Technique videotaping</b></span></p>
<p class="western"> Liz R.</p>
</td>
<td width="20%">
<p class="western"><span style="color: #00cccc;"><b>
</b></span></p>
</td>
<td width="20%">
<p class="western"><span style="color: #0066cc;"><b>BLUE:
</b></span></p>
<p class="western"><span style="text-decoration: underline;"><span style="color: #3366ff;"><strong>P6</strong></span></span></p>
<p class="western"><strong><span style="color: #3366ff;">Drills  distance</span></strong></p>
</td>
<td width="20%">
<p class="western"><span style="color: #9966cc;"><b>PURPLE: </b></span></p>
<p class="western"><span style="text-decoration: underline;"><span style="color: #9966cc;"><b>P6</b></span></span></p>
<p class="western"><span style="color: #9966cc;"><b>Go for a Ski  </b></span></p>
<p class="western"><span style="color: #9966cc;"><b>or join </b></span></p>
<p class="western"><span style="color: #9966cc;"><b>blue or red
</b></span></p>
</td>
<td width="20%">
<p class="western"><span style="color: #ff0000;"><b>RED: </b></span></p>
<p class="western"><span style="text-decoration: underline;"><span style="color: #ff0000;"><b>P6</b></span></span></p>
<p class="western"><span style="color: #ff0000;"><b>Lactate Threshold, race pace, etc. P6 </b></span></p>
</td>
</tr>
<tr valign="top">
<td width="20%"> Liz S.</td>
<td width="20%"> Mary Lou?</td>
<td width="20%">
<p class="western">Anne</p>
</td>
<td width="20%">
<p class="western">Bonnie</p>
</td>
<td width="20%">
<p class="western">Annemarieke</p>
</td>
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<td width="20%">
<p class="western">Marg</p>
</td>
<td width="20%"> Penny?</td>
<td width="20%"> Rosy</td>
<td width="20%">
<p class="western">Yvonne</p>
</td>
<td width="20%"> Pat</td>
</tr>
<tr valign="top">
<td width="20%">Shelley</td>
<td width="20%"></td>
<td width="20%">
<p class="western">Carol</p>
</td>
<td width="20%"> Janey</td>
<td width="20%">
<p class="western">Kathy</p>
</td>
</tr>
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<td width="20%">
<p class="western">Sandra</p>
</td>
<td width="20%"></td>
<td width="20%"> Julie</td>
<td width="20%">Sharon</td>
<td width="20%">
<p class="western">Maggie</p>
</td>
</tr>
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<td width="20%">
<p class="western">Marie-France</p>
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<td width="20%"></td>
<td width="20%"> Meryl</td>
<td width="20%"></td>
<td width="20%"> Linda</td>
</tr>
<tr valign="top">
<td width="20%"> Elaine</td>
<td width="20%"></td>
<td width="20%">
<p class="western">Susan R.</p>
</td>
<td width="20%"></td>
<td width="20%"></td>
</tr>
<tr valign="top">
<td width="20%"> Joanne</td>
<td width="20%"></td>
<td width="20%"> Janice</td>
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<td width="20%"> Pauline</td>
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<td width="20%"> Barbara?</td>
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<td width="20%"></td>
</tr>
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<td width="20%"> Cary</td>
<td width="20%"></td>
<td width="20%"> Fay</td>
<td width="20%"></td>
<td width="20%"></td>
</tr>
<tr valign="top">
<td width="20%"> Susan O.</td>
<td width="20%"></td>
<td width="20%"> Ila</td>
<td width="20%"></td>
<td width="20%"></td>
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<tr valign="top">
<td width="20%"> Jennifer</td>
<td width="20%"></td>
<td width="20%"></td>
<td width="20%"></td>
<td width="20%"></td>
</tr>
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</table>